Baseline:
ROM Drills ~10 minutes
Comprehensive Joint Mobility + Stretching

Warm up:
4x Rounds
Run 200m
10x ring row
10x push jerk
10x knees to elbow.

Strength:
Push press: 10 rounds – Every 90 seconds, perform 2x push press. Work up to a max double for the day. With these, you must pause 3 seconds in the rack position, so touch and go is not permitted. 2x Max = 170#

Work Capacity/Conditioning:
3x Rounds
Prowler Pull + Push 20yards
5x Box Jumps
5x Push Jerks (95#)

Stretch + Hydrate & Fuel